Ways to Burn 100 Calories
By Diana Nunziato, RN
We burn calories throughout the day with almost every activity we do. Calories can be burned gradually over a period of time or rapidly with intense periods of exercise. The amount of calories burned is proportional to the length and intensity of the activity. According to Erin Whitehead, a Health and Fitness writer for the website, www.Sparkpeople.com, “Exercise is classified as “cardiovascular” when you are working at 60% to 80% of your maximum heart rate. Less intense activity is also beneficial to burn calories and lead a healthy lifestyle.”
Whitehead developed a list of exercises, activities, and chores, and how many minutes of each one must do the burn 100 calories. The American Diabetes Association also developed such a list with more activities, both of which are combined below. The true amount of calories burned is affected by your weight; heavier people burn more calories than slimmer people when doing the same activity. Remember, before starting any new exercise regime, it is advised that you consult with your physician.
Exercises
- Biking, leisurely: 20-25 minutes
- Cardio dance class: 15 minutes
- Elliptical: 8 minutes
- Jumping rope, continuously: 10 minutes
- Lifting weights, continuously: 15 minutes
- Pilates: 24 minutes
- Rowing machine: 13 minutes
- Running Stairs: 6 minutes
- Running at a 6 mph pace: 9 minutes
- Swimming, continuously: 10 minutes
- Treading water: 15-20 minutes
- Walking stairs: 11 minutes
- Walking at a 3 mph pace: 20 minutes
- Water aerobics: 23 minutes
- Yoga: 20 minutes
- Zumba: 11 minutes
Sports and Activities
- Basketball, shooting hoops: 20 minutes
- Bowling: 30 minutes
- Dancing, slowly: 30 minutes
- Golfing, carrying clubs: 15 minutes
- Mini golf or driving range: 30 minutes
- Ice skating, moderate: 18 minutes
- Frisbee: 30 minutes
- Playing catch with a football: 35 minutes
- Skiing, downhill: 10 minutes
- Playing soccer, casual: 13 minutes
- Softball or baseball: 18 minutes
- Tennis (doubles): 21 minutes
- Tennis (singles): 15 minutes
- Volleyball, recreational: 26 minutes
- Water skiing: 15 minutes
Activities Around the House
- Painting house: 15-20 minutes
- Raking leaves: 20 minutes
- Shoveling snow: 10-15 minutes
- Washing the car: 20 minutes
- Weeding the garden: 18 minutes
- Cleaning the gutter: 15 minutes
- Carrying an infant: 24 minutes
- Cleaning, moderate effort: 26 minutes
- Cooking: 35 minutes
- Doing dishes: 40 minutes
- Mopping: 20 minutes
- Playing with children: 23 minutes
- Pushing a stroller: 30-35 minutes
- Rearranging furniture: 14 minutes
- Shopping: 38 minutes
- Sweeping: 23 minutes
- Walking the dog: 25-30 minutes
- Walk briskly through the mall: 20 minutes
- Climb up and down the stairs: 15 minutes
- Walking in place during commercials: a combined total of 25 minutes
References:
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